WOD

STRENGTH: OH Squat 5 x 2 @ 70% WOD: 3 Rounds 12-9-6 Calorie Row Front Squat @ 60% -Rest 2 min between rounds-

STRENGTH: 10 min EMOM 1 Clean Pull + 1 Squat Clean @ 80% WOD: 15-12-9 Cluster @ 135/95 T2B

SKILL: Muscle Up Drills WOD: 50 Pull ups 50 OH Squats @ 75/55 30 C2B Pull ups 30 OH Squats 10 Bar Muscle ups 10...

STRENGTH: Thruster 1RM WOD: Crap Shoot – AMRAP in 13 2 – 100 Double under’s 3 – 10 Sprawls 4 – 10 Pull ups 5...

STRENGTH: Bench Press 5 x 3 WOD: 5 Rounds 10/7 Calorie Bike 10 T2B

SKILL: 60 second Max Calorie Assault Bike WOD: 6 Rounds 10 Front Rack Lunge @ 135/95 10 Clean & Jerk

STRENGTH: Back Squat 6 x 3 WOD: AMRAP in 8 30 Double under’s 15 MB Cleans @ 20/14 5 T2B

STRENGTH: Press 5 x 3 WOD: “Jackie” 1000m Row 50 Thrusters @ 45/35 30 Pull ups

SKILL: Tire Flips WOD: 20 min AMRAP 500m Row 10 DB Snatch @ 70/45 20 Push ups 3 Rope Climb

STRENGTH: Deadlift 3 x 5 WOD: 40/20 Circuit – 3 Rounds Ball slams @ 20/15 Slingshots Mountain climbers